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  1. #1
    Registered User 360365LAWS's Avatar
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    Program Check/ Farmer's Carry Programming

    Was originally just going to ask about the farmer's Carry. How you program it, how long it takes to recover from it, etc. I decided to throw up my whole plan so it can be judged and commented on.

    I'm planning this:

    Lower-Body Strength A ( Sometimes this day is for heavy deadlifting and even dl prs and then farmers carry and done instead)
    2-Arm Farmers-Carry: One set with no straps, One set with Straps
    Low-Bar Good-Mornings: 3 x 5
    Grip-Work
    Later: Bodybuilding Style V-Crunches holding weight and KB Swings/Jump-Rope for cardio

    Upper-Body Strength A
    Bench-Press with Chains added: 3 x 5
    Weighted Pull-Ups: 3 x 5

    Lower-Body Volume A
    GZCL
    Tier 1 - High-Bar Squats
    Tier 2 - Snatch-Grip Dls
    Tier 3 - Belt-Squats, Stiff-Leg Dls, BB Hip-Thrusts, Standing Calf-Raises

    Upper-Body Volume A
    GZCL
    Tier 1 - Floor-Press
    Tier 2 - Weighted Pull-Ups, Dumbbell Flat-Bench
    Tier 3 - Single-Arm Landmine-Rows, Weighted Push-Ups, Dumbbell-Curls, Incline J.M Press, Landmine-Twists, Rear-Delt Flies

    Off Day

    Lower-Body Strength B
    Single-Arm Farmer's Carry: One set without straps/side, one set with straps
    Low-Bar Good-Mornings: 3 x 5
    BB Hip-Thrust: 1 or 2 x 5
    Grip-Work
    Later: Bodybuilding Style V-Crunches holding weight and KB Swings/Jump-Rope for cardio

    Upper-Body Strength B
    Bench-Press with Chains added: 3 x 5
    Weighted Pull-Ups: 3 x 5

    Lower-Body Volume B
    GZCL
    Tier 1 - Low-Bar Squat
    Tier 2 - Rack-Pull (Below the knee)
    Tier 3 - Rear Foot Elevated Split-Squat, Low-Bar Good-Morning, Sitting-Calf Raises

    Upper-Body Volume B
    GZCL
    Tier 1 - Low-Pin Bench (Long rest between reps to eliminate stretch reflex)
    Tier 2 - Single-Arm Landmine Rows, Weighted-Dips
    Tier 3 - Pull-Ups, Single-Arm Landmine-Presses, Reverse-Curls, Incline-J.M Press, Landmine-Twists
    Later: Light Weight Dumbbells Body-building Style: Rear-Delt Flies, Lateral-Raises, Pec Flies, Hammer-Curls

    Off Day


    Note. I personally don't need to deadlift a lot to see gains on deadlift.
    Last edited by 360365LAWS; 10-20-2020 at 08:05 PM.
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Never found a need or use for “farmers” carries. YMMV
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    Registered User WolfRose7's Avatar
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    Haven't programmed but if I did I'd do it as T3 or gpp on off days and probably just do distance or time for a few laps. Don't think you need to worry much, just make it moderately hard and push for more when it's there.


    Love the overall plan, better put together than nearly anything we usually see here.
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  4. #4
    temporary illusion supramax's Avatar
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    Originally Posted by BeginnerGainz View Post
    Never found a need or use for “farmers” carries. YMMV
    That's your loss. Try this easy one: https://www.t-nation.com/training/ti...rength-builder

    360365LAWS,

    I lift 5-6 days a week and end every workout with Farmers' Walks and some form of hypers.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Originally Posted by supramax View Post
    That's your loss. Try this easy one: https://www.t-nation.com/training/ti...rength-builder

    360365LAWS,

    I lift 5-6 days a week and end every workout with Farmers' Walks and some form of hypers.
    Never had a problem holding onto things that weigh hundreds of pounds without those convenient little handles, but then again I actually use my body to move things for a living. YMMV.
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  6. #6
    temporary illusion supramax's Avatar
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    Originally Posted by BeginnerGainz View Post
    Never had a problem holding onto things that weigh hundreds of pounds without those convenient little handles, but then again I actually use my body to move things for a living. YMMV.
    Well, if you don't want to try it, like I said; it's your loss. I've seen females carry their own body weight in each hand.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  7. #7
    Registered User BeginnerGainz's Avatar
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    Originally Posted by supramax View Post
    Well, if you don't want to try it, like I said; it's your loss. I've seen females carry their own body weight in each hand.
    I’m not losing out on anything though. Lol
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  8. #8
    Registered User jaxqen's Avatar
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    Originally Posted by supramax View Post
    I've seen females carry their own body weight in each hand.
    Kitchen can be a very strange place, indeed.
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  9. #9
    temporary illusion supramax's Avatar
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    Originally Posted by BeginnerGainz View Post
    I’m not losing out on anything though. Lol
    Can't peak your interest, eh?
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  10. #10
    temporary illusion supramax's Avatar
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    Originally Posted by jaxqen View Post
    Kitchen can be a very strange place, indeed.
    I've never seen a guy do his body weight in each hand. Taken close to failure, Farmers' Walks engender a level of discomfort that many people aren't mentally strong enough to handle, especially on a workout to workout continuing basis.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  11. #11
    Registered User BeginnerGainz's Avatar
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    Originally Posted by jaxqen View Post
    Kitchen can be a very strange place, indeed.
    Message
    You have given out too much Reputation in the last 24 hours, try again later.

    Holy fukkin chit lmao

    Can't peak your interest, eh?
    Not even sort of

    Originally Posted by supramax View Post
    I've never seen a guy do his body weight in each hand. Taken close to failure, Farmers' Walks engender a level of discomfort that many people aren't mentally strong enough to handle, especially on a workout to workout continuing basis.
    I try not to view performing any particular exercise as a sign of one’s mental fortitude or manhood. Sounds to much like Mark “fat****” Rippetoe’s “you have to squat or you’re a pussy” dogma to me.
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    temporary illusion supramax's Avatar
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    Originally Posted by BeginnerGainz View Post
    ... I try not to view performing any particular exercise as a sign of one’s mental fortitude or manhood. Sounds to much like Mark “fat****” Rippetoe’s “you have to squat or you’re a pussy” dogma to me.
    It's not dogma; it's just a fact. If you take it close to failure, the second time around, you know what's coming. It's brutal and it fries you!
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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